Triathlete.com » Bethany Mavis http://triathlon.competitor.com Triathlon Training, Gear, Nutrition, Photos, Race Results & Calendars Sun, 01 May 2016 02:31:26 +0000 en-US hourly 1 http://wordpress.org/?v=4.3.1 A Kona Qualifier Shares Her Pre-Ironman Fueling Strategy http://triathlon.competitor.com/2016/04/nutrition/kona-qualifier-shares-pre-ironman-fueling-strategy_130881 http://triathlon.competitor.com/2016/04/nutrition/kona-qualifier-shares-pre-ironman-fueling-strategy_130881#comments Mon, 18 Apr 2016 21:42:54 +0000 http://triathlon.competitor.com/?p=130881

A Kona-qualifying athlete and entrepreneur shares how she fuels the night before and morning of her race.

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A Kona-qualifying athlete and entrepreneur shares how she fuels the night before and morning of her race.

Kate Weiler, 33

Location
Splits time between Concord, Mass. and Winooski, Vt.

Occupation
Co-founder and CEO of DRINKmaple

Standout results
Has finished six Ironmans, including the 2013 Ironman World Championship

Backstory
Weiler started racing triathlons in 2006. After competing in Ironman Mont-Tremblant, Weiler and her training partner Jeff Rose came up with the idea to found DRINKmaple, a company selling naturally hydrating maple water. The brand has since grown from a Boston-based start-up to a national brand.

RELATED: Triathlete’s 2016 Fuel Awards

How I Fuel

“I stick to foods that I know I can easily digest, and I stay away from inflammation-causing foods. I avoid gluten and dairy.”

“For dinner, I skip the traditional pasta dinner and eat white rice, a sweet potato and either chicken or grilled shrimp. I stay away from my typical huge plate of vegetables and have a small portion of spinach. I add Himalayan pink salt to my food to make sure that I have enough sodium to avoid cramping on race day.”

“For breakfast, I love DeLand bagels, which are gluten-free and made out of millet and don’t have a lot of the junk ingredients, unlike some other gluten-free products. These only have four ingredients: organic millet flour, baking powder, filtered water, sea salt. I always pack them when I travel to races.”

“I love maple water because it is low in sugar but also has electrolytes that help hydrate the body. The first time I discovered maple water in Canada, I hydrated with it the days leading up to the Ironman race. That was the race where I qualified for Kona.”

RELATED: How To Plan An Ironman Nutrition Strategy

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Triathlete’s 2016 Fuel Awards http://triathlon.competitor.com/2016/04/nutrition/triathletes-2016-fuel-awards_130706 http://triathlon.competitor.com/2016/04/nutrition/triathletes-2016-fuel-awards_130706#comments Fri, 15 Apr 2016 17:57:46 +0000 http://triathlon.competitor.com/?p=130706

Photo: Oliver Backer

We've done the tastebud test for you and now we're sharing our top picks for recently released nutrition products in five major categories.

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Does the exploding sports nutrition market leave you overwhelmed by options? Good news: The Triathlete staff has done the tastebud test for you, sampling a few dozen of the newest products and flavors, all launched in 2015 or early 2016. Here are our top picks in five major categories.

Sports Drinks

Nuun Energy Mango Orange
Why we chose it: Super portable tube, refreshing flavor
We dig the newest flavor of Nuun Energy, a slightly tangy, thirst-quenching citrus flavor—we actually looked forward to drinking it on rides. The gluten-free effervescent electrolyte drink tablets, which dissolve in 16 ounces of water, contain a small amount of dextrose to aid in fluid absorption, plus caffeine (derived from green tea) and B vitamins, and are sweetened with stevia and monk fruit. $6.99 for 10-tablet tube, Nuun.com

Enduro Beta Red Pre-Workout Performance Formula
Why we chose it: Mild-tasting, nitrate-rich
Maybe you’ve heard about the sports performance benefits of beets but are (understandably) hesitant to swig straight beet juice? This all-natural drink from Enduro is a tasty, easy way to reap the benefits of the root veggie—it may have an intense bright red color, but it has a surprisingly mild taste. $38 for 20 servings, Endurobites.com

VFuel Endurance Black Cherry Cola Drink Mix
Why we chose it: Flavor originality
Who doesn’t love cherry cola? This caffeine-free drink tastes great—but not soda-sweet—and packs an electrolyte punch (sea salt is the second ingredient after non-GMO dextrose). It’s higher in calories (200 per packet) and carbohydrates (49 grams). $27 for 12 packets, Vfuel.com

RELATED: The Stories Behind Triathlon’s Unique Brand Names

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A New Chapter: One Age-Grouper’s 200 Pound Weight Loss Journey http://triathlon.competitor.com/2016/04/features/new-chapter-one-age-groupers-200-pound-weight-loss-journey_130676 http://triathlon.competitor.com/2016/04/features/new-chapter-one-age-groupers-200-pound-weight-loss-journey_130676#comments Wed, 13 Apr 2016 23:38:10 +0000 http://triathlon.competitor.com/?p=130676

January 13, 2016 - Parsippany-Troy Hills, NJ : Rick Nisbet poses for a portrait in Veterans Memorial Park in Parsippany-Troy Hills, New Jersey, on January 13. Nisbet started running to lose weight and today is an avid triathlete. CREDIT: Karsten Moran for Triathlete Magazine

New Jersey triathlete Rick Nisbet shares how he lost more than 200 pounds and regained control over his life—plus, his tips for newbies.

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Running and triathlon helped a New Jersey age-grouper lose more than 200 pounds and regain control over his life.

In June 2007, Rick Nisbet tipped the scales at 389 pounds and had become as unhappy as he was unhealthy. “I was a heart attack waiting to happen,” he says.

The Clifton, N.J., resident’s low point came at his work’s annual Christmas party, when a quarter-mile walk between the chartered bus and a docked boat for the party left Nisbet huffing and puffing—his back was killing him and his heart felt like it was going to jump out of his chest.

After a family member was diagnosed with type 2 diabetes, his wife, who was overweight as well, convinced him they both needed to turn their lives around.

So they signed up for a weight-loss program. Through it, Nisbet learned healthy eating habits, portion control, planning and how making small changes can make a big difference.

He added exercise into his weight-loss routine, and after losing his first 100 pounds, Nisbet got the “itch” to run. Even though he’d been very active when he was younger, his activity level had decreased as his weight increased. He planned to run his first 5K, and two months later, when he crossed the finish line, “I threw my hands up like I won the New York City Marathon,” he says. “I found my new passion as an endurance athlete.”

He worked up to a marathon over the years and ended up losing a total of 213 pounds, which he’s kept off for six years. The 46-year-old is now holding steady at 176 pounds, and his outlook has forever changed. “As I was losing weight, a whole new world was opening for me,” he says. “I was becoming a happier person, people were treating me better, and I was getting control over a certain portion of my life.”

Nisbet says he rediscovered his “inner athlete” through running—it brought out his competitive side, and he loved seeing his times get faster. “It was like a drug!” he says.

He initially started doing triathlon to bridge the gap between the spring and fall running seasons, but now, he says, they’re a way of life. “Triathlons are playing a big part in keeping the weight off,” he says. He loves how diverse multisport athletes are in both body type and mindset, and he’s enjoying the variety and challenge of balancing three disciplines.

“When I was just doing half-marathons and marathons, I always got caught up with just getting my miles in,” Nisbet says. “Triathlons provide new challenges.”

After racing his first full season of triathlon, he’s signed up for his first half-Ironman at 70.3 Atlantic City. He’s surprised even himself with how far he’s come. “I found out during my journey that I can achieve anything,” he says. “I also get a charge off of proving people wrong.”

RELATED: Matt Lieto’s Weight-Loss Journey And Tips

A Mind for Success

Nisbet offers this advice to newbies:
1. Set small, attainable goals. “This will give you a sense of accomplishment. Success in the short term will give you the confidence to achieve long-term success.”

2. Embrace change. “Life is a book—some chapters are big and some small. You write the chapters. Close the chapter on the old you and open a new one of the healthier you.”

3. Be patient. “Don’t expect to hit it out of the park—it’s a process, just like everything else. It is a lifestyle, just like eating healthy. They work hand in hand.”

4. Don’t be afraid to ask for help. “There are millions of people that will be willing to help. It is one big community.”

RELATED – How I Qualified: An Age Grouper Shares His Kona Journey

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2016 Triathlete Buyer’s Guide: Transition Bags http://triathlon.competitor.com/2016/04/gear-tech/2016-triathlete-buyers-guide-transition-bags-2_130429 http://triathlon.competitor.com/2016/04/gear-tech/2016-triathlete-buyers-guide-transition-bags-2_130429#comments Thu, 07 Apr 2016 21:32:32 +0000 http://triathlon.competitor.com/?p=130429

Decrease pre-race stress by staying organized! We share our six picks for transition bags.

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Decrease pre-race stress by staying organized. Check out our six picks for transition bags.

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4 Chew-Worthy Gums (And Gummies) For Athletes http://triathlon.competitor.com/2016/04/nutrition/chew-worthy-gums-athletes_130396 http://triathlon.competitor.com/2016/04/nutrition/chew-worthy-gums-athletes_130396#comments Wed, 06 Apr 2016 19:43:43 +0000 http://triathlon.competitor.com/?p=130396

Photo: John David Becker

Try one of these four chew-worthy gums (and gummies).

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Try one of these four chew-worthy gums (and gummies). 

Run Gum

The idea behind this “performance gum,” developed by Olympian runner Nick Symmonds, is that you can provide your body with energy in the form of caffeine, taurine and B vitamins without having anything sitting in your gut during a workout. Each package comes with two pieces of sugar- and calorie-free gum for 100 milligrams of caffeine. It’s now available in a tasty cinnamon flavor (in addition to mint and fruit).
$18 for 12-pack, Getrungum.com

RELATED: 5 Good-For-You Cereals

Glee Gum

With the texture and delicious flavor of other gums but without all the junk, this natural chewing gum with a hard shell was a winner. It’s sweetened with Fair Trade cane sugar and brown rice syrup, made with natural chicle (as is Simply Gum) and comes in a recyclable box. Available in multiple flavors such as bubblegum, spearmint and tangerine (taste tester favorite), the only drawback of this non-GMO gum is that the flavor is somewhat short-lived.
$12 for12 boxes, Gleegum.com

RELATED: Our Favorite Bars

Supercandy

More energy chew than gum (note this is the only one on the list that is meant to be swallowed), these sugar-coated gummies taste like candy. Made with only natural flavors and colors, they pack B vitamins, antioxidants and electrolytes in addition to 21 grams of carbohydrates and 90 calories per package. They function well for fueling workouts—the coating keeps them from sticking to your teeth or the package.
$1.49, Snapsupercandy.com for stores

RELATED: 4 Fruit-Flavored Energy Bites

Simply Gum

The appeal isn’t in the appearance of these gum “pellets”—it’s in the short, all-natural ingredient list (better for you and the environment). Available in six flavors, such as maple, ginger and coffee, Simply Gum comes in a perfect size and texture (bubble blowers will approve). The pleasantly sweet flavor doesn’t last exceptionally long, but you can pop another one guilt-free.
$2.99, Simplygum.com

RELATED: 3 Pouches For Quick Nutrition

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Sneak Peek: Triathlete Magazine’s May 2016 Issue http://triathlon.competitor.com/2016/04/photos/sneak-peek-triathlete-magazines-may-2016-issue_130273 http://triathlon.competitor.com/2016/04/photos/sneak-peek-triathlete-magazines-may-2016-issue_130273#comments Tue, 05 Apr 2016 17:50:32 +0000 http://triathlon.competitor.com/?p=130273

In our May “Travel Issue,” you’ll find both a list of readers must-do races around the world.

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Look for the issue on newsstands now, or buy the digital version now.

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Loving Right Now: Dark Bark Chocolate With A Unique Design http://triathlon.competitor.com/2016/03/nutrition/loving-right-now-dark-bark-chocolate-with-a-unique-design_129311 http://triathlon.competitor.com/2016/03/nutrition/loving-right-now-dark-bark-chocolate-with-a-unique-design_129311#comments Thu, 10 Mar 2016 13:56:22 +0000 http://triathlon.competitor.com/?p=129311

We were (naturally) intrigued by the tiny bicycle design on this dark chocolate bark, handmade in Napa Valley, Calif.

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We were (naturally) intrigued by the tiny bicycle design on this dark chocolate bark, handmade in Napa Valley, Calif., but we were sold once we read the ingredient list of Kollar Fuel chocolate ($7.50 for 2.5 ounces, Kollarchocolates.com). Packed with tasty nuts (almonds, hazelnuts, peanuts, macadamia nuts, pecans) and seeds (pumpkin, sunflower, flax) plus raisins and corn flakes, this specialty chocolate has a satisfying crunchy texture and deliciously rich flavor. It would make a perfect Valentine’s Day gift for the triathlete or cyclist in your life—or a tasty, protein-rich treat any time of the year.

RELATED: Healthful Ways To Indulge Your Chocolate Cravings

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2016 Triathlete Buyer’s Guide On Newsstands http://triathlon.competitor.com/2016/03/news/2016-triathlete-buyers-guide-on-newsstands_129299 http://triathlon.competitor.com/2016/03/news/2016-triathlete-buyers-guide-on-newsstands_129299#comments Wed, 09 Mar 2016 20:37:18 +0000 http://triathlon.competitor.com/?p=129299

The 2016 Triathlete Buyer’s Guide features reviews of 143 different triathlon-related products in more than a dozen categories.

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Looking to get some new gear for the 2016 triathlon racing season? Look no farther than the 2016 Triathlete Buyer’s Guide, which features reviews of 143 different triathlon-related products in more than a dozen categories.

On the cover is the 2016 Argon 18 E-119 Tri+, which readers have the chance to win through a sweepstakes at Triathlete.com/winthisbike. The top-of-the-line bike is valued at $12,250.

Among the categories included are triathlon bikes, run shoes, wetsuits, wheels, cycling shoes, goggles, power meters and aerobars. You’ll also find gear buying advice throughout the issue, such as tips for finding a well-fitting wetsuit and the advantages and disadvantages of using a road bike with aerobars.

Among the expert reviewers are a bike fitter, an Ultraman finisher and multiple Ironman athletes. If you want to find a piece of tri gear expertly reviewed and that will fit your budget, the Buyer’s Guide is your resource.

RELATED: Win The 2016 Triathlete Buyer’s Guide Cover Bike

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TriathlEats Recipe: Chicken Afritada http://triathlon.competitor.com/2016/03/nutrition/triathleats_129180 http://triathlon.competitor.com/2016/03/nutrition/triathleats_129180#comments Tue, 08 Mar 2016 15:27:25 +0000 http://triathlon.competitor.com/?p=129180

Photo: Clare Barboza

Refuel with this hearty tomato-based chicken stew, a favorite in Filipino cuisine.

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Refuel with this hearty tomato-based chicken stew, a favorite in Filipino cuisine.

Ingredients
1½ pounds chicken, cut into strips or 1-inch cubes
1 large potato, cut into 1-inch cubes
1 large carrot, peeled and cut into 1-inch chunks
1 medium red bell pepper, cut into 1-inch squares
1 medium onion, chopped
¼ cup green peas (can use frozen peas)
4 cloves garlic, minced
Half can (8 oz) tomato sauce
1 T fish sauce
Salt, to taste
3 T vegetable oil
White or brown rice (cooked)

Directions
Heat vegetable oil in a pan over medium-high heat. Sauté potatoes, carrots and bell pepper for about 5 minutes (until knife tender). Once cooked, remove from pan, leaving the remaining juices and oil in the pan, and set aside. Using the same pan, turn heat down to medium and sauté garlic and onion for about 3 minutes—be careful not to burn the garlic. Add the chicken and turn heat to medium-high to sear. Turn heat down to medium-low heat and let simmer for 10–15 minutes or until tender, stirring occasionally. The chicken should be almost fully cooked. Add the fish sauce and cook for 2–3 minutes. Add 1¼ cups water and the tomato sauce and bring to a boil on medium-high heat, then let it simmer for 5 minutes on medium heat. Add back the cooked vegetables plus the peas, and simmer for another 5 minutes. Add salt to taste. Remove from heat, and serve over steamed white or brown rice. Makes 3–4 servings.

Chef Tips

To make this dish vegan, use tofu as the protein and replace the fish sauce with soy sauce.

To make it gluten-free, use gluten-free soy sauce.

If you don’t have rice, try serving over whole-wheat pasta or quinoa.

RELATED: 7-Day Meal Plan For Triathletes

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Triathlon Saved Me: 3 Age Groupers’ Inspiring Comeback Stories http://triathlon.competitor.com/2016/02/features/triathlon-saved-me-age-groupers-inspring-stories_128623 http://triathlon.competitor.com/2016/02/features/triathlon-saved-me-age-groupers-inspring-stories_128623#comments Thu, 25 Feb 2016 20:28:12 +0000 http://triathlon.competitor.com/?p=128623

Meet three triathletes who used triathlon to bring themselves back to health and happiness.

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Meet three age-groupers who, after hitting rock bottom in their individual battles with alcoholism, PTSD and anxiety, used triathlon to bring themselves back to health and happiness.

Overcoming Alcoholism

Southern California native Rochelle Moncourtois woke up one day with a ferocious hangover after another night of heavy, blackout drinking. She was 26 years old, and her battle with alcohol, which had started seven years prior, had left her with multiple DUI’s on her record and a 30-day (unsuccessful) rehab stint.

Since graduating high school, she had lost her purpose—she’d stopped dancing, a passion she’d had since age 3. In between binges, she’d managed to become an aesthetician, run half and full marathons and get her personal training certification. But none of that took her away from alcohol—until that day in 2011.

“I woke up and realized I didn’t remember anything from the night before and that I couldn’t carry on like that anymore,” she recalls. “I really wanted my life to change. I didn’t like the person I had become. … I went into my backyard, threw a bottle of wine and I told myself I was going to make a change that day.”

Moncourtois emphasizes that she didn’t grow up in a broken, dysfunctional home, as many people assume when they hear about her drinking—she had loving and supportive parents who navigated the battle with her. It was the stresses of competitive dancing that drove her to alcohol: “I felt a lot of pressure to look a certain way, for dance specifically,” she says. “Because of all the pressure, I started to fall into a major depression, and I actually became bulimic through all of it. Then I turned to the alcohol—it was my way to escape from all those pressures.”

Her parents and friends started to notice a change in her. She lost interest in dance, started lying and became manipulative. She was ticketed with DUI’s twice and voluntarily underwent her first 30-day rehab program, in Hollywood. “I was just going through the motions to kind of please everyone else around me,” she says, “but I knew that wasn’t really the end of my drinking.” She stayed sober for about five months before falling back into her old habit, at which point she blacked out pretty much every time she drank.

It was after that return to drinking that she decided to make a lasting change and check herself into another rehab program, this time going into it “full force with the goal to get sober and change my life.”

In 2008, in the middle of her battle with alcohol, she had become friends with her spin class instructor, Kim Melvin, who was the person who encouraged her to start running in her early 20s. Moncourtois watched her friend complete an Ironman, and even though she was still drinking heavily, it became a dream of hers to one day finish an Ironman as well. In fact, during her second rehab stint, she named it as one of her post-rehab goals and registered for the race the day she got home. She started her seven months of triathlon training when she was 90 days sober.

With Melvin’s help as a training partner, Moncourtois crossed the finish line of the iron-distance 2012 Full Vineman in Sonoma County, Calif., in 14:25:12. “I never wanted to touch alcohol again after I crossed that finish line,” she says. “I know what a lot of people experience, they say [an Ironman finish] is life-changing. But for me, it saved my life. I wasn’t even a year sober yet, so if I didn’t have Ironman, I don’t even know if I would have made it through that first year.”

Now 30 years old, Moncourtois works as a personal trainer and fitness instructor and is getting married in 2016. She’s in the final stages of publishing a book about her life journey with the goal of helping others who’ve faced similar struggles. She’ll be racing Ironman 70.3 St. George this year, and down the road, after she has kids, she’d like to complete another Ironman. “I want to do another Ironman to show my kids what you’re capable of,” she says. “I want them to know that anything is possible and for them to see what changed my life, and to show other women out there you can still achieve your goals and dreams after having kids.”

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5 Yoga Poses For Triathletes http://triathlon.competitor.com/2016/02/training/5-yoga-poses-for-triathletes_128497 http://triathlon.competitor.com/2016/02/training/5-yoga-poses-for-triathletes_128497#comments Tue, 23 Feb 2016 22:04:20 +0000 http://triathlon.competitor.com/?p=128497

Counteract your body's imbalances from triathlon's repetitive movements with these poses, designed specifically for triathletes.

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Counteract your body’s imbalances from triathlon’s repetitive movements with these poses, designed specifically for triathletes.

This winter, your weekly workout routine could benefit from a few simple yoga poses. “Triathlon training requires repetitive movement that creates imbalances in the body,” says Sage Rountree, a triathlete, coach and author of the recently released Everyday Yoga. “Practices like yoga help balance strength and flexibility to ward off injury and help you recover faster.”

If you’re not an experienced yogi, the off-season is the perfect time to try new things. Rountree recommends finding a Yoga 101 or Yoga Basics class to learn proper alignment before starting an at-home routine.

Perform the poses and sequences below in this order for a balanced, all-purpose yoga routine. Do this sequence three to four times a week in both the off-season and in season. As you approach your “A” race, reduce the amount of time you spend in the strength poses and instead focus on the final two poses.

1. Crescent Lunge

Purpose: Builds strength in the front lower leg and glutes while cultivating flexibility in the hip flexors of the back leg. This translates to a more fluid stroke and stride, and less stress on your back. How to: Hold for 10 breaths each side.

RELATED: How To Fit Yoga Into Your Training Cycle

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5 Good-For-You Cereals http://triathlon.competitor.com/2016/02/nutrition/5-good-for-you-cereals_128537 http://triathlon.competitor.com/2016/02/nutrition/5-good-for-you-cereals_128537#comments Tue, 23 Feb 2016 20:33:07 +0000 http://triathlon.competitor.com/?p=128537

Photo: John David Becker

Change up your morning meal with one of these tasty, good-for-you cereals or granolas.

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Change up your morning meal with one of these tasty, good-for-you cereals or granolas. 

1. Wildway Grain-Free Granola

A great option for those who enjoy topping their yogurt with healthful granola but can’t eat gluten, this granola is made with all whole-food ingredients such as dried fruit, nuts and seeds. The texture is softer and chewier than the typical oat-based granola, and it comes in multiple top-notch flavors, such as Coconut Cashew (testers liked that one straight out of the bag, trail mix-style) and hearty Apple Cinnamon. $7.99, Wildwayoflife.com

RELATED: Make Your Own Granola Bar

2. Peace Cereal Baobab Coconut

The crunchiness and mix of wheat flakes and whole grain oat clusters make this almost a blend of cereal and granola, perfect for mixing with milk or topping yogurt. The organic blend is mildly sweet and features coconut, almonds, honey and the superfruit baobab among its ingredients. $4.99, Peacecereal.com for stores

RELATED – Recipe Of The Week: Coconut Chia Pudding

3. Earnest Eats Energized Hot Cereal

This new oatmeal is made with a “supergrain” blend of oats, quinoa and amaranth in a microwaveable cup. Each flavor (shown in Mocha Nut) is made with 97 percent organic ingredients and is made with whole foods such as sunflower seeds, dried fruit and cinnamon plus coffee fruit, which adds a caffeine boost. Taste testers were fans of the not-too-sweet taste and mix of crunchy and soft textures (and convenience of the cup!). $2.99, Earnesteats.com

RELATED: 5 Foods For Recovery

4. Love Grown Foods Power O’s

The team at Love Grown Foods is promoting beans for breakfast—yes, beans. This toasted “O” cereal is made with navy beans, garbanzo beans and lentils and is surprisingly tasty—sweet with a savory undertone. The non-GMO ingredient list is a great source of filling fiber and protein. Opt for the honey flavor in your favorite milk. $4.99, Lovegrownfoods.com

RELATED: 4 Healthy Winter Breakfasts

5. Barbara’s Puffins

These puffed, crunchy squares are a favorite around the Triathlete offices. Taste testers love the non-GMO, wheat-free cereal mixed with milk or as a midday snack straight from the box. Try the peanut butter or cinnamon flavors. $5.49, Barbaras.com

RELATED: The Benefits Of Eating A Big Breakfast

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TriathlEats: Pasta e Fagioli http://triathlon.competitor.com/2016/02/nutrition/triathleats-pasta-e-fagioli_128170 http://triathlon.competitor.com/2016/02/nutrition/triathleats-pasta-e-fagioli_128170#comments Wed, 10 Feb 2016 19:18:50 +0000 http://triathlon.competitor.com/?p=128170

Photo: Leo DiCanio

A healthy twist on the Italian classic “pasta and beans,” this is a perfect dish to fuel cool-weather training.

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A healthy twist on the Italian classic “pasta and beans,” this is a perfect dish to fuel cool-weather training.

Ingredients

½ cup dry whole-wheat elbow macaroni
1 tsp extra virgin olive oil
4 oz lean ground turkey
¼ cup carrots, diced
½ cup red potato, diced
¼ cup yellow onion, diced
3 cups low-sodium chicken stock, 100% fat free
1 can cannellini beans, half drained and hand mashed with a fork
¼ tsp crushed red pepper
1 T Italian seasoning
Sea salt, to taste
Romano cheese, to taste

Directions

Cook whole-wheat pasta according to package instructions (approximately 10 minutes), drain and set aside. Add olive oil and turkey to warm pan over medium heat and slowly cook turkey until done. Lower heat to medium-low and add carrot, onion and potato. Cook for 2 minutes. Add chicken stock, cover pan and bring to a boil. Lower heat to a simmer until potatoes and carrots are soft, about 10 minutes. Add mashed beans to the pan and stir to combine. Add Italian seasoning, crushed red pepper and sea salt to taste. Bring to a boil for 2 minutes, then turn off heat and let sit for 5 minutes. Stir pasta into soup and serve topped with Romano cheese. Serves 2.

RELATED: What Do I Eat The Night Before A Race?

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2016 Triathlete Buyer’s Guide: Transition Bags http://triathlon.competitor.com/2016/02/2016-buyers-guide/2016-triathlete-buyers-guide-transition-bags_128930 http://triathlon.competitor.com/2016/02/2016-buyers-guide/2016-triathlete-buyers-guide-transition-bags_128930#comments Sun, 07 Feb 2016 21:51:07 +0000 http://triathlon.competitor.com/?p=128930

The six transition bags featured in the 2016 Triathlete Buyer's Guide.

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$125, Zootsports.com
The draw: Airplane friendly
*Best Value*

This carry-on-sized bag has a zipper down the middle that allows it to open like a suitcase to reveal mesh interior pockets, keeping all of your gear easily accessible. The straps are extra cushy, making it comfortable on layovers, and the sealed wetsuit/dirty laundry compartment is removable. Other tri-specific details include a molded helmet compartment and a built-in race-day checklist. A newer version of the bag also adds a retractable handle and roller option, making it ideal for long travel days.

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30-Minute Countdown: The Post-Workout Snack http://triathlon.competitor.com/2016/02/nutrition/30-minute-countdown-post-workout-snack_100415 http://triathlon.competitor.com/2016/02/nutrition/30-minute-countdown-post-workout-snack_100415#comments Wed, 03 Feb 2016 19:00:16 +0000 http://triathlon.competitor.com/?p=100415

Photo: John David Becker

Refuel during the post-workout recovery window to supercharge your next session.

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Refuel during the post-workout recovery window to supercharge your next session.

It’s easy to do—drive to meet a group for a hard workout, spend several minutes chatting afterward, then by the time you make it home to choke down a protein shake, you’ve already missed your chance for optimal refueling. The first few minutes after a workout are critical for replenishing your glycogen stores and repairing your muscles—missing out could hurt the quality of your next workout.

How it works:
The 30 (and some research says up to 45) minutes immediately following a workout has shown to be the time frame that the body can best absorb carbohydrates and protein. After a workout, “your muscles are torn, you’ve used up a lot of your stored carbohydrate or glycogen,” Dallas-based sports dietitian Christina Strudwick says. “Nutrients can enter them a lot easier in that window.” Also that brief timeframe is when levels of cortisol, a stress hormone, are increased and your body’s in a state of tension—“taking that nutrition is what begins to reverse that.” It’s especially critical, she says, if you’re exercising more than 60 minutes, if you’re doing two-a-day workouts (almost unavoidable in triathlon training), or if you have less than 12 hours between training sessions.

Fueling guidelines:
To best take advantage of the recovery window, you need to consume a meal or snack that has a ratio of three or four parts carbohydrate (to replenish glycogen stores, which is what fueled your workout) to one part protein (to repair torn muscle). Ideally, she says, you should be getting about 70–100 grams of carbs, and 20–25 grams of protein (any more protein and your body won’t be able to effectively use it). There’s also a second window—about 2–3 hours after your workout—when you should get in a second snack or meal with a similar carb-to-protein ratio. “After those two refueling times, that’s when you’ve really [nutritionally] recovered from a hard workout,” she says.

Back-up plan:
What if you missed the window? “You still want to get something in as soon as you can,” Strudwick says. Put something in the car for such situations—a small bar, a piece of fruit, a hard-boiled egg, a bottle of chocolate milk or some nuts. You could also start by at least rehydrating—whether it’s water or a sports drink. “Any of those things—sports drink, fruit, a small bar—would start the healing process,” she says.

RELATED: The Importance Of The Post-Workout Snack

Natural Nutrition

Powdered sports drinks aren’t the only way to consume the optimal proportion of nutrients. Dietitian Christina Strudwick recommends these whole-food snacks and meals—each of them meets the ideal 3:1 or 4:1 carb-to-protein ratio—for post-workout refueling.

Smoothie: Greek yogurt + fruit (such as berries and banana) + a little 100 percent juice + spinach

Breakfast tacos: Whole-wheat tortillas + eggs + 2 percent cheese + a little avocado + (on the side) banana or other fruit

PB&B sandwich: Whole-grain bread + peanut butter + banana + (optional) honey

Breakfast sandwich: Whole-wheat English muffin + egg + 2 percent cheese + (on the side) low-fat milk and fruit

Oatmeal bowl: Oats + tablespoon of peanut or almond butter + banana + (on the side) 1–2 eggs

Greek yogurt + fruit

16 ounces low-fat chocolate milk

Simple smoothie: Low-fat milk + fruit

Got chocolate milk?
Corroborating the hype surrounding chocolate milk as a recovery tool, Strudwick says it’s in fact a great recovery choice. “It fits that ratio of three or four parts carbohydrate to one part protein pretty perfectly,” she says. Also, it contains leucine, which is one of the amino acids that’s been shown to best help muscles recover post-workout. Just make sure you go low-fat, she says—whole milk has too much fat and could hinder your recovery.

RELATED: Eat Your Way To Recovery

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3 Inspiring Triathlon Books To Kick Off 2016 http://triathlon.competitor.com/2016/01/features/3-inspiring-triathlon-books_127415 http://triathlon.competitor.com/2016/01/features/3-inspiring-triathlon-books_127415#comments Fri, 15 Jan 2016 19:43:11 +0000 http://triathlon.competitor.com/?p=127415

Three triathlon books to bring renewed inspiration to your upcoming season.

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Three triathlon books to bring renewed inspiration to your upcoming season.

Triathlon! A Tribute to the World’s Greatest Triathletes, Races and Gear

By Matthew Baird
Quarto, $40, Quartous.com

Read it: For a coffee table-worthy collection of profiles on the sport’s top athletes (both past and present), photos and stories from the best races around the globe and a guide to the evolution of triathlon technology and gear.

Snapshot: “Triathlon may have a short history compared to its single-discipline components of swim, bike and run, but the sport has already packed a treasure trove of iconic moments, athletes, races and kit into its four-decade lifespan. It reached its 40th birthday in 2014, and we felt now was the time to celebrate triathlon in all its grueling, gritty and grandstanding glory.”

RELATED: The 25 Greatest Male Triathletes Of All Time

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What’s On Tap? Six Maple-Flavored Nutrition Picks http://triathlon.competitor.com/2016/01/nutrition/maple-flavored-nutrition-picks_127339 http://triathlon.competitor.com/2016/01/nutrition/maple-flavored-nutrition-picks_127339#comments Tue, 12 Jan 2016 21:00:48 +0000 http://triathlon.competitor.com/?p=127339

Photo: John David Becker

You can enjoy maple ingredients and flavors without that tree tap, gooey mess or frostbite. Here are our six product picks.

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You can enjoy maple ingredients and flavors without that tree tap, gooey mess or frostbite. Here are our six product picks.

UnTapped Maple Waffle

Owned by former pro cyclist Ted King, UnTapped started through a successful crowdfunding effort. It now includes stroopwafel-like organic waffles made with pure maple syrup and maple sugar. The result is a buttery, honey graham cracker flavor that tastes great on long rides or as a snack with coffee.
$2.25, Untapped.cc

GU Energy Gel Maple Bacon

Part of GU’s lineup of naturally flavored energy gels, it has a (surprisingly) pleasant savory-sweet taste that could fight flavor fatigue late in a long workout. It’s sweet at the beginning and smoky at the end with a thicker texture than other gels. In addition to carbs, electrolytes and amino acids, it also contains caffeine from green tea extract.
$1.45, Guenergy.com 

DrinkMaple Pure Maple Water

This drink is made with just organic maple water, the liquid that comes straight out of a maple tree. It’s high in nutrients such as manganese and prebiotics and low in sugar, offering a mild flavor with a little punch of sweet that maple lovers will enjoy.
$2.99, Drinkmaple.com

RELATED: 5 Unique Drinks And Their Benefits

SuperSeedz Maple Sugar and Sea Salt

These gourmet shell-free pumpkin seeds are a tasty treat, especially in this salty-sweet flavor combo. Made with pure maple sugar, sea salt and real vanilla extract, the flavor and crunch of these seeds (achieved by dry roasting) won over taste testers. High in protein, iron and other nutrients, they make a filling low-sugar snack on their own or as a topping for oatmeal or yogurt.
$4.99, Superseedz.com

Rumble Supershake coffee bean

We loved the coffee bean flavor of this bottled protein drink thanks to its smooth, drinkable texture—reminiscent of a bottled Frappuccino. We also appreciated the whole-food ingredient list, featuring fair-trade coffee, maple syrup, red beet juice, kale and flaxseed oil. High in protein and fiber, it makes a nutrient-rich meal replacement.
$4.49, Drinkrumble.com

Bobo’s Oat Bars Maple Pecan

Made with gluten-free rolled oats, pecans and natural maple extract, this chewy,
moist bar makes excellent ride fuel or a filling snack. The baked bars have a pleasant texture from the pecans as well as a mild maple sweetness. $2.99, Bobosoatbars.com

More nutrition product reviews from Triathlete.com

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Sneak Peek: Triathlete Magazine’s February 2016 Issue http://triathlon.competitor.com/2016/01/photos/sneak-peek-triathlete-magazine-february_127321 http://triathlon.competitor.com/2016/01/photos/sneak-peek-triathlete-magazine-february_127321#comments Tue, 12 Jan 2016 16:48:22 +0000 http://triathlon.competitor.com/?p=127321

Are you considering doing your first triathlon (or know someone who is)? Our February issue is dedicated to beginner triathletes.

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Buy the digital issue now

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4 New Bike Lights http://triathlon.competitor.com/2015/12/gear-tech/4-new-bike-lights_127036 http://triathlon.competitor.com/2015/12/gear-tech/4-new-bike-lights_127036#comments Mon, 28 Dec 2015 20:34:21 +0000 http://triathlon.competitor.com/?p=127036

Photo: John David Becker

These brand-new bike lights will help you see and be seen on the roads.

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Four brand-new bike lights will help you see and be seen on the roads.

Light & Motion Urban 800 Fast Charge

Best for: Commutes After Sunset
Designed specifically for keeping commuters safe but also bright enough for singletrack riding, the Urban 800 is compact, considering it puts out an impressive 800 lumens. The new iteration is equipped with rapid recharging technology to juice up in 2.5 hours (as compared to 4.5 hours without), and small amber lights on each side give you extra visibility. A handlebar mount, helmet mount and GoPro mount are included.
$150, Lightandmotion.com

RELATED: 22 New Products Triathletes Will Love.

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Loving Right Now: Bare Snacks Crunchy Banana Chips http://triathlon.competitor.com/2015/12/nutrition/loving-right-now-bare-snacks-crunchy-banana-chips_126928 http://triathlon.competitor.com/2015/12/nutrition/loving-right-now-bare-snacks-crunchy-banana-chips_126928#comments Mon, 21 Dec 2015 13:20:31 +0000 http://triathlon.competitor.com/?p=126928

Our staff is going bananas (sorry, we had to) over the new Bare Snacks Crunchy Banana Chips.

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Our staff is going bananas (sorry, we had to) over the new Bare Snacks Crunchy Banana Chips ($3.99, Baresnacks.com). Available in three tasty flavors—Simply Baked (plain bananas), Cocoa Dusted and Cinnamon—this crunchy snack tastes nothing like the cardboard-like dried banana chips you’re envisioning. The small-batch baking process keeps the bananas sweeter and crispier. Better yet, they’re a great source of carbs and fiber. You can sprinkle them over oatmeal, mix them into homemade trail mix or even give them to your kids as a healthy snack.

RELATED: Using Real Foods For Long Distance Training

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